Workout for swimmers
From Coach Doug Huestis

Swim Practices --- week three


#1


Warmup: 400 to 600 choice

Kick set:      1 x 400 Kick (with board) -- hold @ 'steady tempo'
	     ---- rest 30 seconds ----
	   2 x 200's K/S  (by 25's) w/30 seconds rest  ( #2 faster than #1)
	     ----- 30 seconds xtra rest ----
	   4 x 100's kick (with board) on 2:00   (descend 1-4)

Pull set:  6 x 150's Free on 2:00 or 2:10 or 2:20 or 2:30 or 2:40 or 2:50 or 3:00
	    Descend 1 -3 / 4-6  to near max. effort

Speed set:  4 x 50's major stroke on 1:00 or 1:15 or 1:30
	      all 50's as: 25 @"tempo"/rest 10 seconds/ 25 "sprint"

Main set:   Do following 3 or 4 or 5 times through

	1 x 200 Free on 2:45 or 3:00 or 3:15 or 3:30 or 3:45 or 4:00
	 1 x 100 IM   on 1:45 or 1:50 or 1:55 or 2:00 or 2:05 or 2:10
	   4 x 25's EZ Free with 10 seconds rest
	    --- take an xtra 30 seconds rest betw. sets ---

Format: descend 200's Free set to set (to near max. effort)
              hold all 100 IM's at "Hard Controlled" effort

Warmdown:  200 to 300 EZ choice



#2

Warmup: 400 to 600 choice

Pull set:  1 x 1000 free or 1 x 800 free

if 1000  = 500 nonstop @ AT Pace/30 sec./ 5 x100's with 10 sec. @ 'faster pace'

if 800  = 400 nonstop @ AT Pace/30 sec./ 4 x 100's with 10 sec. @ 'faster pace'

Kick set: 4 x 200's major stroke on 4:00  --- "build" into set
	#1 & #3 are K/S (by 25's)
	#2 & #4 are Kick (with board)

Main set:   Do following 2 or 3 times through

	1 x 400 ( or 300) Free -- hold all @ AT Pace
	  --- 1 minute rest ---
	 2 x 200's (or 2 x 150's) "choice NOT free" (can be 200 IM's) with 30 sec. rest betw.
	   (second 200 should be faster than first)
	    ---- 1 minute xtra rest ---
	  4 x 100's Free on fastest sendoff you can make
	      ---- 1 minute xtra rest ---

Warmdown:  200 to 300 EZ choice



#3

 Warmup: 400 to 600 choice

Kick set:  6 x 100's major on 2:00
	1 - 3 are kick (with board)   descend 1-3
	4 - 6 are K/S (by 25's)       descend 4-6

Pull set: Do following 3 or 4 times through

   	4 x 25's EZ free with 10 seconds
	   ---- 30 seconds xtra rest ---
                1 x 150 free (very fast) on 1:40 or 1:50 or 2:00 or 2:10 or 2:20 or 2:30 or 2:40
	  --- NO XTRA REST BETWEEN SETS ----

Speed set: 16 x 25's on :30 or :35 or :40 or :45

	as "Broken" 400 IM  (4 x 25's each stroke)  all @ 'hard controlled effort"

Main set:  6 x 400's or 350's or 300's or 250's or 200's Free on 4:15
	  --- hold  1 - 3 even paced @ AT Pace
	 ----  descend 4 - 6 to max. effort

Warmdown: 200 to 300 EZ choice


#4

Warmup: 400 to 600 choice

Pull set:  4 or 5 x 200's free with 30 seconds (can 'set' interval)
	  gradual descend  (to apx. 85% effort)

Kick set:  1 x 800 IM (or major stroke) K/S (by 25's) nonstop @ 'strong-steady' tempo

Speed set: 8 x 25's choice on :30 or :35 or :40
                   'odd' = "stretch"
	   'even' = 'sprint'

Main set:  20 x 100's Free  on 2:00 or 2:15 or 2:30  (get apx. 1 minute rest)

	object is to hold all 100's at fastest possible pace but which does'nt allow heart rate
	 to go over 90 - 92 % of your max. Heart Rate (roughly 15-20 'beats' below max.)

Warmdown: 200 to 300 EZ choice